10 Best Barbell Lying Preacher Curl Alternatives for No-Barbell Setups
What can you do instead of the Barbell Lying Preacher Curl? Try EZ-bar preacher curls, incline dumbbell curls, spider curls, standing cable curls, or concentration curls. Cue: pin your upper arm against the pad or bench and drive the elbow through full flexion to maximize biceps brachii short-head activation and peak contraction.
Original Exercise: Barbell Lying Preacher Curl
How to Perform Barbell Lying Preacher Curl
- Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Best Barbell Lying Preacher Curl Alternatives
1. Barbell Prone Incline Curl
99.9% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Lie face down on the bench with your chest and stomach resting against it.
- Hold a barbell with an underhand grip, shoulder-width apart.
- Extend your arms fully, allowing the barbell to hang down towards the floor.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
2. Ez Barbell Spider Curl
98.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
- Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the barbell back to the starting position.
3. Barbell Preacher Curl
92% MatchHow to perform this exercise
- Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
- Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.
- Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the barbell back down to the starting position.
4. Ez Barbell Seated Curls
92% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and your back straight.
- Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
- Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you.
- Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
5. Barbell Curls Lying Against An Incline
92% MatchHow to perform this exercise
- Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
- While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.
- After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
- Repeat for the recommended amount of repetitions.
6. Ez Barbell Close Grip Preacher Curl
92% MatchHow to perform this exercise
- Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.
- Rest your triceps on the pad and fully extend your arms, keeping your back straight.
- Slowly curl the barbell towards your shoulders, contracting your biceps.
- Pause for a moment at the top, squeezing your biceps.
- Lower the barbell back to the starting position, fully extending your arms.
7. Close-Grip EZ Bar Curl
91.2% MatchHow to perform this exercise
- Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
8. Barbell Curl
91.2% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
- Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale as you slowly begin to lower the bar back to the starting position.
9. Close-Grip Standing Barbell Curl
91.2% MatchHow to perform this exercise
- Hold a barbell with both hands, palms up and a few inches apart.
- Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
- Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
- Slowly go back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
10. Close-Grip EZ-Bar Curl With Band
91.2% MatchHow to perform this exercise
- Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
- While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Why You Might Need a Barbell Lying Preacher Curl Alternative
You might swap the Barbell Lying Preacher Curl because of limited equipment, wrist or elbow pain, or a need for unilateral focus. A different tool or angle alters forearm supination and shoulder position, changing biceps long- vs short-head recruitment and reducing shear at the elbow. For example, incline dumbbell curls put the long head on stretch to boost hypertrophy, while cables keep constant tension throughout the range of motion. Use the substitute that preserves elbow isolation (keep the upper arm fixed) if your goal is pure biceps loading.
How to Choose the Right Substitute
Select a substitute based on equipment, injury history, and which biceps head you want to emphasize. If you lack a barbell, EZ-bar or dumbbells preserve similar elbow torque; for tendon issues, cables reduce peak load and keep tension constant. Cue: maintain scapular retraction and keep the elbow pinned to isolate elbow flexion. Consider unilateral options (concentration or single-arm cable curls) to correct imbalances and use forearm rotation—supinate at the top—to increase biceps activation.
Frequently Asked Questions
What muscles does Barbell Lying Preacher Curl work?
It primarily targets the biceps brachii (short and long heads) and loads the brachialis and brachioradialis as synergists during elbow flexion. The preacher position stabilizes the shoulder and limits shoulder extension, isolating the elbow flexors—keep the upper arm fixed on the pad to maximize biceps activation.
What is the best bodyweight alternative to Barbell Lying Preacher Curl?
A strict chin-up or supinated inverted row replicates elbow flexion without equipment. Cue: maintain a vertical torso, pull through the elbows, and supinate the forearm at the top to shift more load onto the biceps brachii for stronger peak contraction.
Can I build muscle without doing Barbell Lying Preacher Curl?
Yes. Progressively load other biceps movements—dumbbell curls, cable curls, and chin-ups—while controlling tempo and range of motion. Use cues like full elbow extension and supinating at the finish to target biceps activation and drive hypertrophy.
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